Whey protein and clear protein are both popular protein powder choices, though they offer different benefits. Clear protein contains slightly more protein, while whey protein contains more calcium and potassium.
Which Has More Protein and Nutrients?
Both clear protein and whey protein supplements contain whey.
However, traditional whey protein is made from whey concentrate, while clear protein is made from whey isolate and further processed to remove fat, carbohydrates, and lactose, said Heewon L. Gray, PhD, RDN, a registered dietitian and associate professor of nutrition and dietetics at the University of South Florida College of Public Health.
Fat and carbohydrates are removed in clear protein. So, clear protein contains slightly more protein—about 90% compared to whey’s 70 to 80% range.
“Clear protein is a little higher in protein than regular whey, easily dissolves in water, and has a water-like consistency,” said Allison Miner, EdD, MS, RDN, a licensed dietitian and an assistant professor in the nutrition and food studies at George Mason University College of Public Health.
Miner explained that regular whey protein contains slightly more micronutrients, such as calcium and potassium, and calories because of its carbohydrate content.
How Does the Texture and Consistency Differ?
Regular whey powders typically have a creamy, milky texture and taste. Miner said that without additives, the taste can be slightly chalky.
However, whey is often mixed with additives to improve its taste and shelf life and is sold in flavors such as vanilla and chocolate.
Miner explained that clear protein powders have a more watery consistency and a slightly bitter, acidic taste without additives. They often come in fruity flavors such as lemonade or fruit punch.
“The lighter, juice-like consistency is often easier to consume and better tolerated,” she said.
Is One Better for Digestion?
Because clear protein doesn’t contain lactose, fat, or carbohydrates, it’s often easier to digest than regular whey protein, particularly for those with sensitivities to lactose or dairy.
“Clear protein is easier to digest as it is more refined and doesn’t contain fat,” Gray said.
“For individuals with lactose intolerance, who may experience discomfort with traditional whey protein, clear protein is recommended since lactose is removed during processing.”
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Miner said both regular whey and clear whey are considered fast-digesting proteins, but regular whey may take slightly longer because it contains small amounts of fat and carbohydrates.
What About Weight Loss?
Because clear protein contains slightly fewer calories than whey protein, it may be a better option for weight loss.
However, Miner said if you compare the same amount of whey protein and clear protein in powder form without any additives, the calorie difference is negligible and wouldn’t contribute to weight loss on its own.
Which Is Best for Muscle Building?
Both types of protein are effective for helping to build muscle. Gray said traditional whey may be slightly better if bulky muscle or bodybuilding is the goal since it provides more calories, fat, and carbs. She said clear protein may be a better option for lean muscle gain or recovery without a bulky look.
However, Miner said what matters most is meeting one’s daily protein requirement, not the specific type.
How to Choose the Right Protein Powder for You
Ultimately, clear and whey protein offers high-quality, complete protein for those looking to increase their protein intake with a powder or beverage.
Both options are solid unless you suffer from lactose intolerance. The best choice for you comes down to personal likes.
“Depending on preference, some may choose traditional whey protein for its richer and more filling texture with balanced macronutrients,” Gray said, “while others may prefer clear protein for its lighter taste and fruit flavors.”
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